Some nut butters contain refined sugars, chocolate, or honey—added sugars that turn them into more of a dessert than a nutritious spread. Cutting back on added sugars most of the time can help you stay healthier as you age. Healthy nut butter options are usually made with just nuts and salt, and sometimes a bit of oil to keep them smooth.
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Peanut butter has about 8 grams of protein. Pairing two tablespoons of peanut butter with a piece of whole-grain toast, which has about 3 grams of protein, can give you the same amount of protein found in most energy bars, which typically have 10-12 grams.
Peanut butter also contains fiber, some heart-healthy B vitamins, and mostly healthy fats, making it a good alternative to other spreads, such as butter.
Two tablespoons (about 30 grams) of all-natural peanut butter provide:
- Calories: 190
- Protein: 8 g
- Total fat: 16 g
- Carbohydrates: 7 g
- Fiber: 3 g
- Vitamin E: 1.92 milligrams (mg), or 13% of the Daily Value (DV)
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Almond butter has nutrients such as calcium, magnesium, and vitamin E. It’s also a good source of fiber, which helps with digestion and keeps you satiated (feeling fuller longer). Like peanut butter, it contains healthy fats.
Some research also suggests that adding almonds, including almond butter, to your diet may lower LDL (bad) cholesterol. LDL cholesterol is a type of fat that can contribute to cardiovascular (heart) conditions, such as heart disease.
Two tablespoons of almond butter provide:
- Calories: 194
- Protein: 6 g
- Total fat: 16 g
- Carbohydrates: 6 g
- Fiber: 3 g
- Vitamin E: 5 mg, or 33% of the DV
- Magnesium: 80 mg, or 19% of the DV
- Calcium: 79 mg, or 6% of the DV
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Walnuts are high in polyunsaturated fats (PUFAs), including omega-3s, which reduce inflammation and may help you stay calm and focused.
According to a recent study, consuming about 40 grams of walnuts may improve your sleep. This is because walnuts have melatonin, a natural chemical that promotes good sleep.
Two tablespoons of walnut butter provide:
- Calories: 188
- Protein: 5 g
- Total fat: 18 g
- Carbohydrates: 6 g
- Fiber: 2 g
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Both raw and roasted pistachios contain a variety of beneficial vitamins, minerals, and antioxidants. Antioxidants are substances that help protect your body’s cells, fight inflammation, and boost your immune system. Pistachios are also a good source of protein and contain heart-healthy fats.
Adding pistachios to your diet may help improve blood sugar control, blood circulation, and overall heart health.
Two tablespoons of pistachio butter provide:
- Calories: 180
- Protein: 6 g
- Total fat: 13 g
- Carbohydrates: 9
- Fiber: 3 g
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Replacing about 10% of your daily calories with unsalted cashews may benefit your heart. A 2019 study found that this amount of cashews lowered cholesterol and improved insulin response in people with type 2 diabetes. Insulin is a hormone that helps maintain blood sugar balance by moving it into your cells for energy.
Two tablespoons of cashew butter with no added salt provide:
- Calories: 188
- Protein: 5.6 g
- Total fat: 16 g
- Carbohydrates: 9 g
- Fiber: 0.6 g
- Zinc: 1.7 mg, or 15% of the DV
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While Macadamia nuts are higher in total fat than other nuts, they aren’t linked to weight gain. They keep you feeling fuller longer, which may make you feel less likely to overeat.
Macadamia nuts contain about 40-50% of oleic acid, a type of fatty acid that lowers inflammation and supports good heart and brain health. These nuts are also a good source of plant sterols, which are nutrients that help cholesterol control.
Two tablespoons of macadamia butter provide:
- Calories: 215
- Protein: 2 grams (g)
- Total fat: 22 g
- Carbohydrates: 4 g
- Fiber: 3 g
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Sesame butter, also called tahini, is a popular spread in the Middle East. It’s made from sesame seeds and their natural oils. Sesame oil contains beneficial plant nutrients called polyphenols that can help lower blood pressure and cholesterol. They may also help keep blood sugar levels steady. Because of these nutrients, sesame oil might also help lower inflammation and pain in patients with knee osteoarthritis.
Two tablespoons (~30 grams) of sesame butter provides:
- Calories: 171
- Protein: 5 grams (g)
- Total fat: 14 g
- Carbohydrates: 8 g
- Fiber: 2.8 g
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Pecans contain a variety of anti-inflammatory substances, including alpha-tocopherol, a type of vitamin E, which may benefit brain health.
Pecans are also an excellent source of dietary fiber. Fiber supports healthy digestion, balanced blood sugar levels, and cholesterol control.
Two tablespoons of pecan butter provide:
- Calories: 220
- Protein: 3 g
- Total fat: 23 g
- Carbohydrates: 4 g
- Fiber: 3 g, or 11% of your DV
Adding one-and-a-half ounces of nuts to your daily diet may help lower your risk of heart disease and support healthy cholesterol levels. A serving of nut butter can help you to meet this goal. Here are some tips for choosing a healthy nut butter:
- Skip the extras: Some nut butters can have fillers and additives. Try to choose one that’s made with nuts, salt, and sometimes a bit of oil to keep it smooth and creamy.
- Avoid added sugars: Nut butters prepared with honey, refined sugars, or chocolate make it more of a treat than a healthy addition to your diet. Consider keeping these options for an occasional treat.
- Opt for a nut blend: Nut butters made with more than one type of nut can be tasty and equally as beneficial. Just make sure your blend only has nuts, oil, and salt.
The healthiest nut butters typically have the fewest ingredients, which are nuts, salt, and oil. While each type of nut can vary in their amount of nutrients, all nuts and their nut butters are good sources of heart-healthy fats, vitamins, and minerals that serve your body well.
